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Many people in today's business environment in New York City hold jobs that require sitting for long periods of time. This can be very difficult on the body and can contribute to low back pain, neck pain, headaches, arm pain, shoulder pain, elbow pain and even wrist pain. One way to attempt to combat these issues by setting up an ergonomic work station.
First it is important to find your natural posture. Like the position you would sit in your car. Feet firmly on the floor (no dangling), shoulders relaxed slightly leaning back with your hands in your lap. This position allows your pelvis to sit correctly so that the spine will be in proper alignment and your entire body will be free to move naturally as you breath. This position will be the basis for setting-up a proper ergonomic work station. Lets set-up your keyboard and mouse in an ergonomic position. Elbows should be at your side and arms at 90 degrees or less, this helps to reduce muscle tension. Your keyboard should be between 1 -2 inches above your thighs. Usually the best way to achieve this is by using an under the desk slide-out tray. Additionally, you should have the keyboard angled down as it goes away from you and both the keyboard and mouse should be kept shoulder width apart. Next we'll deal with your monitor. The monitor should hit your middle fingers when your arms are extended and you are sitting back in your chair. When looking straight your eyes should land on the address bar. Finally your chair. Again, feet should be on the floor, with the chair reaching to a few inches behind your knees. The chair should match the shape of your lumbar spine (low back) and your hips should sit slightly lower then your knees to reduce pressure. Even with these tips, sitting all day is still stressful on the body. It's critical to move every hour. Get up and go to the water cooler and try to stretch a little. Many companies offer to get standing desks for their employees. This allows you to work in a either a standing or seated position and can make a huge difference. Set-up and appointment today, with Dr. Ryan Tichauer, your midtown, Manhattan, New York chiropractor. Our office is located in iconic Rockefeller Center with easy access to the subway for a quick commute. At Dr. Ryan Tichauer Chiropractic and Wellness you will receive a comprehensive treatment consisting chiropractic, physical therapy, massage therapy and acupuncture. We serve patients from all boroughs of New York City, including 10036, 10022, 10020, 10017 and 10019. Make it a great day!
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Headaches are another top reason to visit the doctor. There are many causes for headaches, and most tend to be benign. Of course, there are some scarier reasons for headaches, but they are few and far between in general. One of the most common tends to be cervicogenic, meaning that it comes from the neck. Tight muscles, poor posture and stress all play a role.
Cervical (Neck) adjustments will help to reestablish mobility in stiff joints while loosening the tight muscles (especially at the base of the skull). To supplement and support the adjustment, stretching is critical. 1. Chin Tuck Stretch Gently bend your head forward with one hand while guiding your chin towards your chest with the other until you start to feel a stretch at the back of the neck. Hold this position for 30 seconds and repeat a few times. 2. Cervical Extensor Stretch To further stretch these tight muscles at base of the skull, with the head bent forward, turn the head about 20-30 degrees to one side. If you turned to the left, then use the right hand to gently tilt the head forward. You should have your hand hold the base of your skull while doing this stretch, to feel the stretch underneath your fingers. Hold for 5-10 seconds only, then turn the head 20-30 degrees to the right, then use the left hand to stretch the other side. Repeat 5 times each side. 3. Lateral Flexion Stretch Sitting on your left hand, take your right hand over your head to hold your left ear, then gently pull your head to the right – you should feel a stretch down the left side of your neck towards the shoulder. Hold for 20-30 seconds, then repeat on the other side. Repeat 3 times each side. 4. Cervical Rotation Turn your head to the left to look over your shoulder as far as possible. Hold for 2-3 seconds, then turn to the right and hold as well. Repeat 10 times each way. This allows the little joints on the side of the neck to help slide on each other. 5. Shoulder Rolls To finish off your stretching session, gently roll both your shoulders forwards 5 times, then roll them backwards 5 times. This will allow the muscles that you have been stretching to help loosen up as well. Under the direction of Dr. Ryan Tichauer, the multiple practitioners at Dr. Ryan Tichauer Chiropractic and Wellness, can treat your headaches. We use a multidisciplinary approach to speed up your recovery time. Dr. Tichauer has been treating New Yorker's headaches for 10 years, with a great success rate (just check out our reviews)! Schedule Your Appointment Today! Low back pain is an all too common problem as discussed in a past blog entry. One of the major causes of low back pain, along with poor posture, is weak muscles. When your postural muscles are weak, they cannot support your spine, thereby opening an opportunity for pain to effect you. In this entry, we will show you 3 easy exercises to do at home. Start with performing these exercises at home 2 - 3 times per week doing 2 sets of 10 and holding for 5 seconds. So you are looking at 5 minutes of work to keep yourself away from back pain. Sounds like a good deal!
Dr. Ryan Tichauer, of Dr. Ryan Tichauer Chiropractic and Wellness Group, has helped thousands of New Yorkers with low back pain. We utilize a multidisciplinary approach by treating each patient individually with Chiropractic, Physical Therapy, Acupuncture and Massage Therapy. This style of care gets you feeling better faster, period!
We serve patients from all boroughs of New York City, including 10036, 10022, 10020, 10017 and 10019. Contact us today (including same day appointments). What if food could be used as medicine? The good news is that it can! Many of today's pharmaceuticals are based off of compounds found in foods we eat everyday. One such compound is capsaicin , the active ingredient in spicy foods like jalapenos, cayenne and habaneros. Capsaicin works in general by effecting the nervous system, and specifically by blocking Substance P, a neurotransmitter responsible for pain.
Capsaicin can be used to fight pain by eating the above named hot peppers 2-3 times per week, and can even by applied topically over painful areas. (WARNING: Make use this does not come into contact with eyes, nose or other mucosal membranes!) To use topically, make a salve by:
Additional benefits of spicy foods include weight loss, fighting heart disease, increasing longevity and even cancer prevention. This will work to help with Neck Pain, Low Back Pain, Arthritis Pain, Sore Muscles or Joints, Bruises, Nerve Pain and More. Dr. Ryan Tichauer is a Holistic Chiropractor located in Midtown Manhattan. In addition to holistic treatments, we utilize a multidisciplinary approach by using Chiropractic, Physical Therapy, Acupuncture and Massage Therapy. This style of care will speed up your healing time to get you back out on the streets of New York City faster. We serve patients from all boroughs of New York City, including 10036, 10022, 10020, 10017 and 10019. Contact us today (including same day appointments). Turmeric is a very popular, and flavorful herb, used in many cultures throughout the world. Not only is it delicious, but extremely beneficial as well. Curcumin, the active ingredient in turmeric is a powerful, and natural, anti-inflammatory.
Recent research (currently over 10,000 peer-reviewed articles) has shown that inflammation plays a role in many more disease processes then we had ever thought. Dr. Ryan Tichauer, midtown chiropractor, recommends bringing down your body's global inflammation level by staying away from pro-inflammatory foods:
Make an appointment today at our Midtown New York City office conveniently located in Rockefeller Center. Dr. Ryan Tichauer, our midtown chiropractor, along with his team, will use a multidisciplinary approach to get you feeling better faster. We use Chiropractic, Physical Therapy, Acupuncture and Massage Therapy, along with Dr. Tichauer's nutritional advice to treat many types of pain related problems. Book a same day appointment now! I have found through the years that patients with low back pain (hip pain, leg pain as well) tend to have a weak gluteus medius. This muscle has the important job of stabilizing your pelvis, and leg, while you're walking in your swing phase of gait (the muscle is active while you are on one leg). You can test your gluteus medius by standing on one leg (leg held out in front of you) and squatting down. If you can go through that motion with ease, and without too much wobbling and wiggling, your gluts are strong. If you are like most people, and your gluts are weak, then each step that you take, you are causing a greater pelvic instability. This allows for the pelvis on the weak side to move backward putting strain on the low back and pelvic joints. Midtown chiropractor, Dr. Ryan Tichauer, can teach you an easy exercise to help correct this weakness and instability. Being proactive with at home exercises is a great way to supplement the multidisciplinary care you'll receive at our Rockefeller Center based New York City office. We offer same day NYC appointments. Make an appointment today! The chiropractic newspaper Dynamic Chiropractic highlighted recent studies published in the medical journal The Lancet on the most effective way to treat low back pain. This topic was also recently discussed on Good Morning America by Robin Roberts and Dr. Jennifer Ashton. According to these "very reputable" papers from The Lancet, first things to do for back pain are stay active, applying superficial heat, spinal manipulation (a.k.a. chiropractic adjustment), massage and acupuncture. Only when these treatments are not effective should one move onto NSAIDs and other more aggressive and invasive forms of treatment.
These are all treatments that we specialize in here at Dr. Ryan Tichauer Chiropractic and Wellness Group. Dr. Ryan Tichauer, a Midtown New York Chiropractor with 10 years of experience, leads a team of professionals offering a comprehensive treatment. A typical visit at our state-of-the-art Rockefeller Center Wellness office will consist of an evaluation from our chiropractor, Dr. Tichauer, stretching and exercises from a physical therapist, medical massage for our massage therapist and if you like acupuncture from an acupuncturist. This protocol gets you back out in NYC doing what you want to without pain faster. Low back pain is a frequent complaint often leading to doctor's visits, prescriptions and even surgery. People suffering with low back pain are often forced to change the way they live; missing out on things they enjoy, unable to go to work or school and even having difficulty doing their normal daily routine. At Dr. Ryan Tichauer Chiropractic and Wellness Group, in our New York City office located in Midtown Manhattan, headed by Dr. Ryan Tichauer, we have extensive experience dealing with all types of low back pain. We use cutting edge, modern, researched based treatment protocols that are natural and non-invasive with few to no side effects. We also use state-of-the-art diagnostic equipment to find the root cause of your problem to make treatments more efficient and cut down treatment time.
Come to see our midtown chiropractor and wellness team to find out the cause of your low back pain. Common causes include, but are not limited to:
Low back pain is common, but your risk increases with:
Here, in our Midtown New York office, just across from Rockefeller Center on 48th Street, we use a multidisciplinary approach to make you better faster! You'll start with an evaluation from our chiropractor Dr Ryan Tichauer, and then you will see our other 3 specialists; a physical therapist, acupuncturist (if you like) and a massage therapist. Set up your appointment and evaluation today with our Midtown New York City Chiropractor! Same day appointments available. Neck pain and headaches are two of the most common reasons people go to see a doctor. A large number of people are working on computers throughout the day, or are constantly looking at there phone with their neck at practically a 90 degree angle.
When people look at computer screens, or carry themselves with poor posture, they tend to jet their head forward. Normally, the spine is curved from front to back, and these curves help with pressure and forces on the spine. With a forward head, the only way for that to happen is when the spine straightens out. This ruins your neck's ability to absorb shock, and additionally, the farther forward your head goes from the mid-line, the weight of your head starts to go up dramatically. With a proper posture, your head weighs between 8 and 10 pounds. With a forward head, the weight can actually go up to 40 pounds and up! This is were a cervical pillow comes into play. The pillow is designed with an indent in the center, one thicker side and one thinner side, and the sides are built up thick and firm. The idea here is that when sleeping on your back, your neck will roll around the pillow, thereby reestablishing the curve of your neck. Larger people, or people father along using the pillow will use the thick side, and if that is uncomfortable, or you are just starting, use the thinner side. This type of pillow is also helpful for side sleepers with the built up sides. The pillow will help to keep your head straight while side sleeping (that way you don't have to shove your hands under your head). This pillow is very helpful for people with neck pain and poor posture. It may take a few days to get used to, but after that, you wont want to go back to anything else. Come and visit your Midtown New York Chiropractor, Dr. Ryan Tichauer, to see if this is something that may help you. A chiropractic adjustment is a specific force put into a joint, usually by hand, in order to mobilize and optimize that joint. Adjustments loosens the joint to restore proper movement and optimize function.
Basically, your body accumulates physical, chemical and emotional stresses. Like the "straw that broke the camel's back," eventually the stresses will be more than your body can handle. Once that threshold is reached, your body will go into a "lock-down." The small muscles around the joints of the spine will spasm, not allowing the joint to move the way it was intended. This lack of movement causes irritation, inflammation and pain around the joint and other larger muscles. In chiropractic, we simply, yet effectively, want to find that fixated joint, and make it move better. When a joint is adjusted, a gas bubble escapes causing the popping noise you may have heard about. To support the adjustment I may use massage, stretching, exercises and posture correction. Chiropractic adjustments are effective for treating an array of problems, including, but not limited to neck pain, back pain, headaches, migraines, pregnancy related pain, joint pain (shoulder, Elbow, Wrist, Hip, Knee, Ankle), disc herniation, sciatica , numbness / tingling / pins & needles, tendinitis / bursitis, fibromyalgia, TMJ dysfunction, ear ache, colicky baby, sports related injury and sprains & strains. Chiropractic adjustment techniques have been researched extensively. Complications are rare and side-effects, such as temporary soreness, are usually minor. Your chiropractor is well-trained to determine if your problem will respond to chiropractic care or if you require referral to another health care provider. Come and get a chiropractic adjustment in Midtown New York City from Dr. Ryan Tichauer. At Dr. Ryan Tichauer Chiropractic and Wellness Group, you will receive a comprehensive treatment for maximum relief. Our services include, Chiropractic, Physical Therapy, Acupuncture and Massage. The office is conveniently located by Rockefeller Center. |
AuthorDr. Ryan Tichauer has been safely practicing chiropractic in New York City for 10 years. Archives
July 2018
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